Tuesday, February 17, 2009

Swimming and running PB's

Determination and perseverance move the world; thinking that others will do it for you is a sure way to fail. - Marva Collins
Yesterday was a scheduled off day. I do not do these well. I did let the legs rest but I worked my abs and back and then had a swim class after work. Mary really pushed me during this session again. I am feeling strong and making improvement. I did another 100 yard time trial. I started way to fast, like I was doing only a 50 yard TT - I had to hold on for the second lap. I finished the 100 yards in 1:22 - a personal best by 2 seconds. I think I have some more time in me (my kick is improving).

I rode the rollers this morning for 30 minutes. The rollers put a lot of pressure on my wrists. You do not notice how often you move your hands around around when you ride. I am getting very comfortable on the rollers but not enough to just be able to take my hands off of the bars.

At lunch I decide to try and redeem myself from the running time trial that I failed at last week. This was a little different. It was cool outside and I ran a known 5k route on the long leaf trace. There has been some construction so I am not completely sure of the exact distance so I added about 30 feet to the start / finish. This is an out and back and the back is just a little bit up hill. I ended up splitting this run perfectly. At the turn around I was at 9:55 and finished at 19:50. This would be a personal best. My average heart rate for the 19:50 was 173 with a max of 189. My complete max heart rate is right about 195 and I have been really close to this (194) during a real 5k. I might have just a little bit more speed in me yet. This is a good thing since my real 5k PB is 19:56. All of the 5k's are starting soon - should be a good year.


Missy said...

Sounding like some kick ass workouts. For kick improvement, try hard to seperate your arms and legs - people just try to kick faster making them do the windmill in the pool - they can't take the two apart. Kinda like patting your head and rubbing your belly at the same time!

Ryan said...

I found you from a link through Missy, and I am racing IM Louisville as well.

There is a video on youtube of a dude completely destroying himself on a set of rollers when he takes his hands off the bars...breaks his coffee table and even tears his couch. No roller for me thanks.

I'll add you to my reader list and happy training!